A few notes: These shopping lists are to give you ideas. You don’t have to buy everything on the list! We suggest you start with a few of your favourites from each group.

For example:

3 veggies: spinach, carrots, broccoli

3 fruits: blueberries, oranges, grapes

3 proteins: extra-lean ground beef, salmon, lentils

3 fats: coconut, avocado, almonds

2 grains: oatmeal, wild rice

If there’s something we’ve missed that fits the criteria, please feel free to try it. For instance, you might find other fresh fish than the ones we’ve mentioned, or another fruit or veggie (cardoons or cactus pears, anyone?).

Always shop with a list, whether that’s ours or your own. If it’s not on the list, you don’t buy it. That saves you time, money, and having to throw out impulse buys.

Good luck!

Supermarket layout

Most supermarkets are laid out the same way: Most of the healthy stuff is around the edges. Most of the stuff to avoid is in the inner aisles.

Stick mostly to the perimeter, where you’ll find lean protein plus fruits & veggies. Areas to avoid or visit sparingly are orange. Be especially cautious around the cash register and ends of the aisles, where there are often eye-catching displays of junk. (And yes, the bakery is the first thing you smell when you walk in… for good reason.)

Fruits & vegetables

Look for colourful fruits and veggies and much as possible. Eat the rainbow! Look for what’s in season and/or local. It’ll be fresher, cheaper, and tastier.